Chicken-Blueberry Salad

Gluten Free
Dairy Free
Health score
20%
Chicken-Blueberry Salad
45 min.
4
250kcal

Suggestions


Craving a vibrant and healthy meal that's bursting with flavor and perfect for a light lunch, a satisfying side, or even a complete main course? Look no further than this incredible Chicken-Blueberry Salad! This recipe is naturally gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions or anyone seeking a cleaner eating experience.

Imagine juicy, grilled chicken paired with the sweetness of fresh blueberries, the crunch of carrots and celery, and the subtle zing of ginger and garlic. The red bell pepper and sweet onion add another layer of complexity, while the rice wine vinegar provides a light, refreshing tang. All of this is tossed with crisp, mixed salad greens for a salad that's as beautiful as it is delicious. You can have this amazing dish ready in just 45 minutes!

This Chicken-Blueberry Salad is not only quick and easy to prepare, but it's also packed with nutrients. Clocking in at only 250 calories per serving, it's a guilt-free way to enjoy a balanced meal. The high protein content (31.59%) will keep you feeling full and energized, while the healthy fats (47.43%) and carbs (20.98%) provide a well-rounded nutritional profile. Get ready to experience a delightful explosion of flavors and textures in every bite. Let's get cooking!

Ingredients

  • cup blueberries fresh
  • cup carrots shredded
  • rib celery chopped
  •  skinned and boned chicken breast halves 
  • teaspoons ginger fresh minced
  •  garlic clove minced
  • tablespoons olive oil 
  • 0.5 teaspoon pepper 
  • 0.5 cup bell pepper red chopped
  • 0.5 cup rice wine vinegar 
  • cups torn salad greens mixed
  • 0.3 teaspoon salt 
  • 0.5 cup onion diced sweet

Equipment

  • whisk
  • grill
  • ziploc bags

Directions

  1. Whisk together first 6 ingredients. Reserve half of mixture, and chill.
  2. Place chicken in a shallow dish or heavy-duty zip-top plastic bag; pour remaining mixture over chicken. Cover or seal, and chill at least 1 hour.
  3. Remove chicken from marinade; discard marinade. Grill over medium-high heat (350 to 40
  4. minutes on each side or until done.
  5. Cut into thin slices.
  6. Combine celery and next 3 ingredients; add reserved dressing, tossing to coat.
  7. Place chicken over greens. Top with celery mixture; sprinkle with berries.

Nutrition Facts

Calories250kcal
Protein31.59%
Fat47.43%
Carbs20.98%

Properties

Glycemic Index
69.46
Glycemic Load
3.17
Inflammation Score
-10
Nutrition Score
19.737391267134%

Flavonoids

Cyanidin
3.13mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
1.96mg
Epigallocatechin
0.24mg
Epicatechin
0.23mg
Epigallocatechin 3-gallate
0.02mg
Apigenin
0.02mg
Luteolin
0.24mg
Kaempferol
0.93mg
Myricetin
0.73mg
Quercetin
5.87mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:249.6kcal
12.48%
Fat:13.01g
20.02%
Saturated Fat:1.97g
12.32%
Carbohydrates:12.96g
4.32%
Net Carbohydrates:10.5g
3.82%
Sugar:7.03g
7.81%
Cholesterol:54.24mg
18.08%
Sodium:280.2mg
12.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.5g
39%
Vitamin A:6431.63IU
128.63%
Vitamin C:40.87mg
49.53%
Vitamin B3:9.75mg
48.77%
Vitamin B6:0.82mg
41.11%
Selenium:27.75µg
39.65%
Phosphorus:222.68mg
22.27%
Vitamin K:19.32µg
18.4%
Manganese:0.34mg
17.13%
Potassium:588.27mg
16.81%
Vitamin E:2.4mg
16%
Vitamin B5:1.48mg
14.78%
Folate:39.92µg
9.98%
Fiber:2.46g
9.83%
Magnesium:37.92mg
9.48%
Vitamin B2:0.16mg
9.42%
Vitamin B1:0.12mg
8.09%
Iron:1.01mg
5.61%
Zinc:0.8mg
5.35%
Copper:0.1mg
5.13%
Calcium:32.35mg
3.24%
Vitamin B12:0.17µg
2.82%
Source:My Recipes